Sekai Pilates

07/06/2021

Join a mat class in the gorgeous natural light of this unique space!

30/01/2020

The humble little almond may be slightly higher in carbs than other nuts like macadamias or walnuts, but almonds have more fibre and nearly three times more protein!

Especially high in Vitamin E and Magnesium, they are a super convenient and portable snack to include on a regular basis. Besides being really tasty and versatile (think whole, slivers, roasted, butter, flour and even milk!), eating almonds may reduce your risk for chronic disease with every small handful.

Nuts and seeds contain small amounts of phytic acid and enzyme inhibitors that may cause digestive issues for some people. The best way to have your nuts ánd enjoy their benefits without adverse effects is to activate them. Activating nuts is a simple process of soaking and drying them at very low heat that will ensure that the nutrients they carry are bio-available.

15/11/2019

As your shoulder is the most mobile joint in your body it's susceptible to stress and injury and this makes injury-preventing stability exercises so important.

Here are some of the major causes of shoulder pain.

https://www.refinery29.com/en-us/shoulder-pain-causes-relief

If your shoulder hurts but you can't figure out where, here are some common causes for your pain.

13/11/2019

Let Pilates help you reconnect to your body through mindful movement, creating focused attention to allow for precision & control of your body.

Don't wait until the new year, make a commitment to your health now!

End of year special at the Stellenbosch studio... book 1 class & get the 2nd class in the same week half price!

21/10/2019

"Me" time, it nourishes your soul! Take time to invest in your health, physically and mentally! Pilates takes a lot of concentration, giving you a break from life's daily dramas and worries.

11/10/2019

The perfect time to start is now! Longer warmer days makes exercising and healthier choices easier.
Make time to invest in yourself, join a group class at the Stellenbosch studio or contact me for an assessment.

11/10/2019

Thanks for the shout out RDT Therapy! You sure have been there every step of the way ♡

Back to the basics strengthens the foundations!

09/10/2019

Mobilize the lumbar spine & ease into a gentle lumbar rotation, finding that comfortable stretch.
Remember to stay wide across your collarbones and never force the stretch.

Join us at the beautiful Stellenbosch Pilates studio, strengthening and stretching with a view like this is hard to find!

03/09/2019

I can highly recommend RDT Therapy on your road of well being. Visit their website for more info on therapeutic massage and how it can assist in strengthening and stabilization.

How Can Reflexology Help You?

03/09/2019

It's Spring & I am very excited to start a new evening foundation Mat class at the beautiful Stellenbosch Pilates studio!
Join me on Wednesdays at 17h30 to start (or RE-start) your Pilates journey! This class is open to absolute beginners who may be intimated to join a regular mat class and also for those who are struggling to grasp the technique at the pace of a group class.

27/08/2019

Remember to do some chin tucks (not head nods) on this Tuesday.

This is a great postural exercise for combating neck pain and it helps strengthen the muscles that keep the head aligned above the spine.
Remember to use your breath to enhance a feeling of length in your spine so that the space at the ​back of the neck opens up.

Do you have Forward Head Posture? How much weight does your neck support?

Incorrect forward head posture can lead to chronic neck and back pain, numbness\tingling in the arms and hands, improper breathing, herniated discs and excessive rounded shoulders (see previous post on this).
So what happens to your body if you have forward head posture;
Some muscles in the front of the neck become elongated and weak, whereas the muscles in the back become shorter and tighter. It doesn’t stop there… the centre of gravity of your entire body is also altered, which can lead to neural and vascular system dysfunctions.
A study published in the Journal of Physical Therapy Science breaks down that for every inch your head extends forward, your neck has to support an additional 4.5kg of weight! How scary is that!

How to fix this poor posture and muscle imbalances;
1: Be aware of your posture throughout your day and practise good posture while performing your daily activities. Ex. Driving and avoiding carrying your heavy computer bag over one shoulder.
2: Strengthen those weak and lengthened deep neck flexors.
3: Stretching the tight and overactive neck extensors. Massaging can also be performed to loosen up, break up the scar tissues and muscle knots.

You can start with a small chin tuck/nod exercise while lying down or sitting in your car with the back of your head against the head rest. Perform a nodding motion downward, as if you are motioning “yes” but keep your chin tucked, creating that double chin effect.

Talk to your Pilates instructor on strengthening and more stretching exercises

19/08/2019

Pilates: Decide. Commit. Succeed.

Start easy & then tune up. You will gain control of your body and transform your life!

01/07/2019

18/06/2019

Rise and shine it's Pilates time! See you in class soon!

16/06/2019

"Never give up. You only get one life. Go for it!”
With love from Mozambique

04/06/2019

The adductor muscles of the hip is a group of muscles, located in the inner thighs of the leg mostly used to bring your thighs together, stabilizing the hip joint & the pelvis. When your adductors work in relationship with the rest of your body they will keep the hips and knees balanced, creating a natural alignment (hip over knee over ankle).

Tight and weak adductors can cause knee, hip, groin and back pain and even affect the way you walk. In addition, having tight adductors can compromise your mobility during exercise.
In conclusion it is important to both stretch and strengthen the adductor muscles so that they are strong enough to balance the weight of the body and support the pelvis and be flexible enough to allow full range of motion while moving.

Try foam rolling and stretching at home. When foam rolling put the length of the foam roller in line with your body and during stretching remember, never force the movement, the stretch should not cause pain.

Butterfly Stretch
• Lie on your back (can also be done sitting)
• Bend your knees and place the soles of your feet together.
• Let your knees drop slowly away from each other until you feel a comfortable stretch in your groin.
• Hold the stretch for 20-30 seconds.
• Relax.

Supine wall stretch
• Lie on your back in front of a wall with your leg up on the wall.
• Go as close to the wall as you can, maintaining a comfortable (not painful) stretch in the hamstrings.
• Keep your leg straight while they slowly split open until you feel the adductors stretch.
• Hold the stretch for 20-30 seconds.
• Relax and repeat 2-3 times.